Unsweetened almond milk has only 1.4 grams of carbs per cup (240 mL), as well as 37 percent of the daily value for calcium and 46 percent of the daily value for vitamin E, making it a healthy keto diet alternative ( 4 ).
What kind of milk has the fewest carbs?
- Almond milk, unsweetened (0g net carbs per cup) Silk is my fave, although Almond Breeze is also wonderful.
- Low Carb Milk Mix* (1g net carbohydrates per cup) simply mix the powdered mix with heavy cream and water. It has a high protein content (17g per cup) and a low carbohydrate content (1g per cup). While it didn’t taste exactly like cow’s milk when I tasted it a few years ago, it was a good substitute. If you want to test it, go for the $1 sample bags.
You’ll notice that the word “unsweetened” is used frequently. Always choose these varieties and, if required, sweeten them yourself. When I first started low-carbing about ten years ago, the only low-carb milk option was soy milk, which I dislike. I keep unsweetened almond milk (I favor the Silk brand with a subtle vanilla flavor) and heavy cream in my refrigerator these days, and one or both of these substitutions covers me for most applications!
Water may appear to be an unusual choice, but it can be useful when you need to add volume and liquid to a sauce. Oh, and if you’re looking for condensed milk, check out All Day I Dream About Food’s low-carb condensed milk recipe!
It’s a question of personal preference how you employ these replacements. Some people enjoy almond milk in their coffee or tea, while others find it to be ineffective.
Is almond milk carbohydrate-free?
Unsweetened almond milk has 30 to 60 calories per cup. carbohydrate (1 gram) (sweetened varieties have more) Three grams of fat
Almond milk vs. cow milk: what’s the difference and which one is healthier?
Are you perplexed by the various milk options? You’re not the only one who feels this way. With the surge in popularity of plant-based diets, demand and interest for almond milk has skyrocketed, while demand for cow’s milk has dwindled in recent years. Is almond milk, on the other hand, a good option? Which is the healthier option? Here’s how almond milk compares to cow milk in terms of nutrition.
What’s the difference between almond milk and cow milk?
Despite the fact that they have the same name, almond milk and cow milk are very different in nature. Almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Whole milk, 2 percent milk, 1 percent milk, skim milk, and lactose-free milk are all available in cow’s milk, whereas almond milk comes in unsweetened, sweetened, and flavoured versions. Cow’s milk and dairy products have long been popular in numerous cultures, but almond milk and other plant-based milks have only lately become popular in Western culture as alternatives for people who can’t or don’t want to drink cow’s milk for health reasons or for personal reasons.
Almond Milk vs. Cow Milk Nutrition
Almond milk has a low calorie, carbohydrate, protein, and fat content, whereas cow’s milk has a moderate calorie content, but is high in protein, lipids, and carbohydrates. Here’s how 1 cup of unsweetened almond milk compares to cow milk. (1)(2)
- CALORIES: A 1-cup serving of unsweetened almond milk comprises 40 calories, compared to 122 calories in a 1-cup serving of 2 percent cow milk, making almond milk the lower-calorie option. The difference in calories between almond milk and cow’s milk is owing to almond milk’s lack of protein, carbs, and fat, as it is mostly water. However, compared to 2 percent cow’s milk, 1 percent milk and 0 percent milk contain 102 and 83 calories, respectively, making them lower-calorie options.
- ALMOND MILK CONTAINS VERY LITTLE PROTEIN: Cow’s milk is a natural source of high-quality protein, whereas almond milk contains very little. A 1-cup serving of 2% cow milk has 8.1 grams of protein, while a 1-cup serving of unsweetened almond milk has 1.0 grams. Cow’s milk also includes all nine essential amino acids, with casein protein accounting for about 80% of the protein and whey protein accounting for the remaining 20%. (3) Both casein and whey protein have been proven to contain bioactive peptides, which offer a variety of health benefits, including improved immunological function, higher mineral absorption, lower blood pressure, and the growth and maintenance of muscle tissue. (4)(5)(6)
- FAT: Although almonds are a rich source of healthful fat, just a small amount of the fat makes it into the beverage. A 1-cup amount of unsweetened almond milk has 3.0 grams of fat, compared to 4.8 grams of fat in a 1-cup serving of 2 percent cow milk. Although almond milk contains some fat from almonds, it also has added vegetable oils that contribute to its fat content, albeit the amount varies by brand. Cow’s milk comes in a variety of fat levels, including 3.25 percent, 2 percent, 1 percent, and 0 percent, so the specific fat amount will differ depending on the format. Cow’s milk fat is composed of roughly 65 percent saturated fat, 30% monounsaturated fat, and 5% polyunsaturated fatty acids. (7)
- COW’S MILK CONTAINS CARBOHYDRATES: Cow’s milk is a natural supply of carbohydrates, specifically simple carbohydrates in the form of sugar, primarily lactose with trace amounts of monosaccharides and oligosaccharides. (8) A cup of 2 percent cow milk contains 12.3 grams of carbs, whereas a cup of unsweetened almond milk contains only 2.0 grams.
- FIBRE: Neither almond nor cow milk contain a significant amount of fiber. A 1-cup portion of 2 percent cow milk has 0.0 grams of fiber, while a 1-cup serving of unsweetened almond milk has 1.0 grams; however, the fiber content of almond milk varies by brand.
- SUGAR: Lactose, a natural sugar found in cow’s milk, is a source of natural sugars. A 1-cup serving of 2 percent cow milk has 12.3 grams of sugar, compared to 0.4 grams in a 1-cup serving of unsweetened almond milk. While unsweetened almond milk contains very little natural sugar, sweetened and flavoured almond milk generally contains a higher amount of added sugar.
- VITAMINS AND MINERALS: Cow’s milk contains a variety of vitamins and minerals. Vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium are all present in a 1-cup serving of 2 percent milk. (2) The loss of fat in 1% and 0% milk reduces the content of fat-soluble vitamins A, D, E, and K, which are typically fortified as a result. Almond milk, on the other hand, is mostly made of water and hence has very few vitamins and minerals. The majority of almond milk brands are vitamin A, vitamin D, and calcium fortified.
Cow’s milk is a complete food containing solely milk. Cow’s milk does not contain any additions or preservatives, despite the fact that some varieties of milk contain added vitamins and minerals. Almond milk, on the other hand, is a minimally processed food because almonds do not grow in liquid form, require processing, and contain additives such as preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water, straining the mixture to remove the solids until only the liquid remains, store-bought almond milk frequently contains additives like gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor. (10)(11)(12)
Cow’s milk is one of the world’s most nutrient-dense foods. It’s a good supply of naturally occurring vitamins and minerals, as well as a decent balance of carbohydrates, protein, and fat. Almond milk, on the other hand, includes a relatively little amount of all macronutrients due to the fact that its principal ingredient is water, and most of the micronutrients in almond milk are fortified.
Allergies and Intolerances
Cow’s milk is one of the most common allergens in children, with 2-3 percent of children under the age of 5 in the United States allergic to dairy milk. (13) As a result, non-dairy beverages like almond milk have supplanted traditional dairy products including milk, yogurt, and cheese. While some people have a milk allergy, which is an immune system reaction to the proteins in dairy that causes a variety of symptoms, others have lactose intolerance, which is a bodily reaction to the natural sugar (lactose) found in milk caused by a lack of the enzyme lactase, which is required to break down lactose, but does not involve the immune system. (14) Lactose-free cow’s milk and dairy products are commonly accessible for persons with lactose sensitivity. Cow’s milk may be a preferable option for those who are allergic to almonds or tree nuts.
Calories and Weight Loss
Due to the fact that almond milk is mostly water, it has fewer calories than cow’s milk, which is high in naturally occurring carbohydrates, healthy fats, and protein. Almond milk may be a lower-calorie option for cow’s milk for those looking to lose weight or cut calories. Alternatively, calorie-reduction might be aided by consuming 0% or 1% cow’s milk and dairy products. That said, if total calorie intake is regulated and consumption supports a calorie deficit, whole milk and 2 percent milk can help you achieve your weight-loss goals. (15) Cow’s milk, especially the higher fat ones, may be a more efficient approach to increase calorie consumption for those seeking to gain weight.
Overall, there are advantages and disadvantages to both almond milk and cow milk, depending on the individual’s diet, health goals, nutritional needs, and personal preferences.
So, almond milk vs. cow milk: which one is healthier?
Cow’s milk is one of the world’s most nutrient-dense foods and one of the first superfoods. Cow milk is an excellent nutritious choice because it has a natural balance of carbohydrates, protein, and lipids, as well as over 15 necessary components. Almond milk is a viable plant-based alternative for individuals who cannot or do not want to eat cow’s milk. Almond milk contains less protein, fat, carbs, and micronutrients than cow’s milk, owing to the fact that water is the predominant constituent.
The Bottom Line
Cow’s milk and almond milk are fundamentally different foods, despite the fact that they are frequently compared. Cow’s milk is a natural source of carbs, protein, lipids, vitamins, and minerals, whereas almond milk is a fortified water-based substitute for individuals who can’t eat dairy. If you’re going to drink almond milk, check the labels carefully and choose variants with little added sugar and natural components.
Is it okay to consume almond milk on a keto diet?
The sort of almond milk and what else you’re eating and drinking during the day will determine whether it fits into a keto diet.
Carbohydrate intake is often limited to 510% of total calories on a keto diet. Carbohydrates would be reduced to 2050 grams per day on a 2,000-calorie diet (6).
Unsweetened almond milk has only 1.4 grams of carbs per cup (240 mL), as well as 37 percent of the daily value for calcium and 46 percent of the daily value for vitamin E, making it a healthy keto diet alternative (4).
Sweetened almond milk, on the other hand, is much more difficult to incorporate into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar (5).
Sweetened kinds will severely limit your ability to consume other healthful carbs throughout the day, such as low-carb fruits and vegetables.
When fortified, unsweetened almond milk contains only 1.4 grams of carbs and is high in key nutrients, making it a healthy, keto-friendly option. Sweetened almond milk, on the other hand, is too heavy in carbs and sugar to fit into a balanced keto diet.
What kind of milk is keto?
Milks that are keto-friendly must be minimal in carbohydrates. Fortunately, there are various viable solutions.
It’s worth noting, too, that only the unsweetened variants of these milks are suitable for keto.
Furthermore, carb levels will range greatly between brands due to differences in components and formulations. To determine whether a milk is actually keto-friendly, study the nutrition statistics on the label carefully.
- Almond milk is a type of almond milk. Almond milk is arguably the most popular keto milk. It’s cheap, available at most supermarkets, and low in carbohydrates, with only 1 gram of net carbs per cup (240 mL) (6).
- Coconut milk is a type of coconut milk. Although coconut milk is a healthy keto option, some brands contain up to 5 grams of net carbohydrates per 1-cup (240-mL) consumption. Because this represents one-fifth of the daily carb allowance for keto, it should be used with caution (7).
- Milk made from macadamia nuts. Although macadamia nut milk is more expensive than other keto-friendly milks, it contains the fewest carbohydrates. 1 gram of fiber and 0 net carbohydrates per cup (240 mL) (8).
- Flax milk is a product made from flax seeds. Flax milk, which is made from flax seeds, is strong in anti-inflammatory omega-3 fats. There are only 1 gram of net carbohydrates in one cup (240 mL) (9, 10).
- Soy milk is a type of soy milk. 1 gram of fiber and 3 net carbohydrates per cup of unsweetened soy milk (240 mL). It also contains 7 grams of protein (11).
- Cashew milk is a drink made from cashews. Only 2 grams of net carbohydrates per cup (240 mL) of cashew milk (12).
- Milk made from peas. Peas are naturally high in protein as a legume, and 1 cup (240 mL) of pea milk contains 8 grams of protein and 2 grams of net carbohydrates (13).
- Half-and-half. Whole cow’s milk and heavy cream are combined to make half-and-half. It has only 1 gram of net carbohydrates per ounce (30 mL) and can be used in coffee and cookery as a substitute for cow’s milk (14).
- Heavily whipped cream The fatty component of fresh cow’s milk that is separated to make butter or whipped cream is known as heavy cream. Although it is high in fat and calories, it only has 1 gram of net carbohydrates per ounce (30 mL) (15).
Keto-friendly milks include unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk, as well as half-and-half and heavy cream.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
What is the healthiest milk?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Is almond milk a good way to lose weight?
Plant-based beverages have fewer calories than traditional dairy milk. Switching to almond milk may help people lose weight by lowering their calorie intake (3).
Weight loss can typically be achieved or aided by reducing food energy consumption (4).
Depending on your goals, small switches from high-calorie items to low-calorie foods can be an efficient approach to reduce or maintain calorie intake (4).
A evaluation of 67 studies suggests that lowering dietary energy consumption may aid with weight loss (5).
Many commercial almond milks, on the other hand, are sweetened or flavored with added sugars, making them higher in calories. Varying brands may use different amounts of sugar, so if you’re concerned about sugar, examine the nutrition label and ingredient list.
Additionally, because unfiltered, handmade almond milk may include more almonds, it may be higher in calories.
Almond milk has only 1 gram of protein per cup (240 ml), compared to 8 and 7 grams in cow’s and soy milk, respectively (16, 17).
Protein is required for a variety of body processes, including muscular growth, skin and bone construction, and the generation of enzymes and hormones (18, 19, 20).
Beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds are among the high-protein dairy-free and plant-based foods.
If you don’t mind eating animal products, eggs, fish, poultry, and beef are all good sources of protein (21).
Unsuitable for infants
Cow’s or plant-based milks should not be given to children under the age of one year because they can inhibit iron absorption. Until 46 months of age, breastfeed or use infant formula exclusively until solid meals can be introduced (22).
Offer water as a nutritious beverage option in addition to breast milk or formula at 6 months of age. Cow’s milk can be given to your infant’s diet after the age of one (22).
Plant-based drinks, with the exception of soy milk, are inherently low in protein, fat, calories, and a variety of vitamins and minerals, including iron, vitamin D, and calcium. These nutrients are necessary for development and growth (23, 24).
Almond milk has only 39 calories per cup, 3 grams of fat, and 1 gram of protein (240 ml). This is insufficient for a developing infant (5, 24).
Continue to breastfeed or see your doctor for the best nondairy formula if you don’t want your kid to swallow cow’s milk (23).
May contain additives
Sugar, salt, gums, tastes, and lecithin and carrageenan can all be included in processed almond milk (types of emulsifiers).
Texture and consistency are achieved by the use of emulsifiers and gums. Unless ingested in really large quantities, they are harmless (25).
Despite this, a test-tube study indicated that carrageenan, which is often used as an emulsifier in almond milk and is generally considered harmless, may disturb intestinal health. Before any judgments can be drawn, however, further thorough research is required (26).
Despite these issues, many companies avoid using this ingredient entirely.
Furthermore, many flavored and sweetened almond milks include a lot of sugar. Sugar consumption can lead to weight gain, tooth problems, and other chronic illnesses (13, 14, 27).
Almond milk is low in protein, lipids, and nutrients necessary for an infant’s growth and development. Furthermore, many processed kinds contain sugar, salt, flavors, gums, and carrageenan, among other things.
Is almond milk as nutritious as almonds?
Almond milk has some of the same health benefits as super-healthy almonds, such as vitamin E and riboflavin, but its nutritional levels are far lower. “Every one-ounce portion (approximately 23 almonds) contains 6 grams of protein and 4 grams of fiber, as well as vitamin E (35 percent daily value), magnesium (20 percent daily value), riboflavin (20 percent daily value), calcium (8 percent daily value), and potassium (6 percent daily value,” Heap stated.
The number of almonds in a quart of almond milk varies depending on the brand and, if it’s handmade, the recipe. However, it is undeniably a tiny sum. Alpro almond milk from the United Kingdom contains only 2% almonds each carton. Water, vitamins, minerals, and thickening agents make up the rest. According to a Business Insider report, commercial almond milk recipes are very similar from one brand to the next. According to the Los Angeles Times, almonds are listed as the second or third component on most commercial brands, after water and sugars.
As a result, according to The George Mateljan Foundation’s World’s Healthiest Foods website, eating whole almonds or drinking almond milk gives additional nutritional advantages. According to the United States Department of Agriculture’s dietary value charts, one 8-ounce glass of almond milk contains only 1 gram of protein, whereas a serving of almonds contains 6 grams. It also only offers 1 gram of fiber, compared to 4 grams in an almond portion. Almond milk has 17 grams of magnesium compared to 77 grams in almonds, as well as 1.5 grams of heart-healthy monounsaturated fats compared to roughly 9 grams in almonds.
According to World’s Healthiest Foods, almond milk contains far more calcium and vitamins A and D than whole almonds, however this is because the makers fortify it with those elements. Furthermore, vitamin E from almond milk is added; vitamin E from raw almonds does not make it into almond milk.
These nutritious levels will almost certainly increase if you create your own almond milk. Heap suggests combining one cup of almonds with two cups of water to make milk with a substantially higher nut content than commercially available options.